Creatine Juice or Water

Should you take Creatine with Water or Juice?

Creatine comes in many different forms that you can take. But it seems that research, which has now specifically investigated which is the best way to take creatine says that sugar helps a lot. Your body can absorb creatine 60 percent more effectively when combining creatine with simple sugars.

According to the book "Creatine and Creatine Phosphate: Scientific and Clinical Perspectives. One of the most effective liquids is grape juice. Grape juice not only masks the taste of creatine, it is also naturally rich in glucose and simple sugars.

The same study showed that when combining sugar with creatine, only fast acting sugars will facilitate your body's absorption of the creatine. This process works by triggering your body's release of insulin, a hormone that helps glucose get into your cells. This same transport mechanism also helps creatine enter your cells.

But grape juice is not the only solution as water is another liquid recommended to mix with creatine. However, according to the book "Essentials of Creatine in Sports and Health," water is not the most effective way to utilize creatine supplements.

Sports drinks are another type of liquid commonly mixed with creatine. However, this book also states that sports drinks are not a good option to mix with creatine. Sports drinks contain many other ingredients that may hinder your body's ability to absorb the creatine.

It is now recommended that if you do choose to mix creatine with a sports drink, use a powdered sports drink mix combined with water. This will allow you to use the sugars that are in the mix without some of the other ingredients found in bottled sports drinks.

When creatine gets into your blood it producers energy called ATP (adenosine tri phosphate) as well as speeding up recovery and muscle repair. ATP derives from nitrogen and provides energy to your nerve cells and muscles. Your liver naturally produces creatine and then stores most of the unused creatine in your skeletal muscles with the remainder of the creatine stored in your brain, heart and testes.

After your body uses creatine, your body converts the amino acid into a waste product called creatinine. Your body then excretes the creatinine though urine and it is creatinine that is used to measure your current kidney function to see if your kidneys are taking strain from processing the creatine.

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